Warm-Up Set Suggestions Spark Debate

Over the past couple of weeks, I’ve been intentionally sharing content on effective preparation work in the weight room to be completed before main sets of barbell lifts. I've provided suggested weights, reps, and sets for various lifts, including squats, pressing variations, and main lifts that rely on the use of specialty bars. These suggestions ranged from extensive warm-ups to what I consider the minimum adequate prep, with others falling between these extremes. We surpassed 1,000,000 views with just a few clips. Here’s what I observed:

Personal Preferences Proved Divided & Diverse

These posts sparked inconsistent controversy, always generating debate but without a clear pattern. Surprisingly, minimal warm-up posts didn't consistently receive positive feedback. One post might get 20,000 views with general agreement on its adequacy, while the same framework, adjusted slightly for a different exercise and weight, might get 35,000 views with viewers expressing concerns about insufficient preparation. Conversely, another similar post might only garner 5,000 views, with comments suggesting the warm-up was excessive and would unnecessarily exhaust the lifter. This feedback variability highlights the subjective nature of warm-up preferences.

Stronger Lifters Are More Strategic

The stronger a lifter is, the more likely they are to start their warm-up with lighter weights and make consistent jumps relative to their absolute strength. Many lifters with above-average strength begin with the empty bar for most lifts, incorporating Romanian Deadlifts (RDLs) when starting with deadlifts. Additionally, stronger lifters follow a more intentional strategy when increasing loads from warm-up set to warm-up set. Rather than adding weights for convenience, they often reference percentages of their 1RM or the main working weight of the day, ensuring a structured progression.

Training Percentages Perplex A Lot Of People

Many people seem to have a limited understanding of percentages in strength training. I received numerous comments from keyboard coaches who were certain that 10 reps with a 45 lb bar was "too much work" for a lifter with a 500 lb max squat. Suggesting 8 reps at approximately 15% of an individual's max strength was often assumed to be fatigue-inducing, which is nearly impossible for a lifter who is adequately rested. I encountered absolute suggestions like, "If you can bench 225 lbs, you shouldn't warm up with less than 135 lbs," which is an odd take considering even some Soviet strength frameworks include 45% x 8-10 reps in their program framework. That would mean a lifter with a 225 lb max would be warming up with about 101.25 lbs. Clearly, the Soviet programming didn’t account for the belief that lifters should never warm up with less than 135 lbs.

In conclusion, it is clear that reaching a consensus on effective warm-up strategies will take time. The varied and often contradictory opinions on percentages and warm-up protocols highlight this complexity. However, this topic is crucial, as an efficient and effective warm-up significantly reduces injury risk for all levels of lifters regardless of whether they would consider their training to be competitive or recreational. By understanding and applying proper warm-up frameworks, lifters can ensure better performance and longevity in the weight room.